Alpine CrossFit – CrossFit
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Full Body Warm-Up AB (No Measure)
5 rounds building in intensity:
-100 m run
-6 push-ups to Spiderman stretch
-4 dips (or 6 push-ups)
-2 laps KB OH Carry (One right, one left)
Warm-up (No Measure)
Hip/Lat WOD Prep: 2 Rounds
Cobra Stretch x 30s
Banded Lunge x 6 (Slow Down & Up)
Banded Face-Pull x 10 (Slow Eccentric)
Rowing “Nicole” (AMRAP – Reps)
20 Minute AMRAP:
ME UB Pull-Ups
*No matter how fast you row, it’s still 20 Minutes long. Know your pacing to give it the best shot you can on the Pull-Ups!
Metcon (No Measure)
Foam Roll Back & Quads x 2:00 total
Banded Figure-4 x 60s ea. Leg
Banded Bow & Arrow Stretch x 60s ea. Arm
Small Band IR/ER x 15 Reps Each.
GHD Situps (15-15-15)
Use a MB to reach to. Not the floor.